The Foundry Union Station – CrossFit


Context: Training – Really focus on bigger sets of Wall Balls and really try to get the same number of reps each round.

Mobility: Hip


A1: Back Squat (3 x 8 @3010)

3 sets x 8 reps (3 down,1 up)

Really focus on controlling the movement during the way down.

Build up each set. Start first set around 60% of your 1RM

On a 4 min minute clock

A2: Single Leg RDL (3×5 )

complete 3 sets x 5 reps per side using kbs.

Kb is on the same side as the leg coming off the ground.


B: (17.11.02) Keep it going (OTM series: DL/WB) (AMRAP – Reps)

Every minute on the minute for 7 minutes complete:

7 Deadlifts (health: 75 Athletic*: 105, Performance: 155)

Then as many UNBROKEN wall balls as possible in the remaining time. (health: 10#, Athletic*: 14, Performance: 20#)

RX+ 185/135

Scaling Guideline: 70-140 reps

*Women’s RX

Score is the total sum of all UNBROKEN wall balls.


100 banded good mornings not for time.